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Tofu vs Hummus - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 372mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.746g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 10)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.5)
Which food contains less Sugars?
Hummus
Hummus contains less Sugars (difference - 0.62g)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Hummus
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tofu Hummus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
4
Tofu
8
Hummus
Mineral Summary Score
38
Tofu
43
Hummus

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
3
:
5
Hummus
Contains more Iron +119.7%
Contains more Calcium +821.1%
Contains less Sodium -98.2%
Contains more Potassium +88.4%
Contains more Magnesium +136.7%
Contains more Copper +173.1%
Contains more Zinc +128.8%
Contains more Phosphorus +81.4%
Contains more Iron +119.7%
Contains more Calcium +821.1%
Contains less Sodium -98.2%
Contains more Potassium +88.4%
Contains more Magnesium +136.7%
Contains more Copper +173.1%
Contains more Zinc +128.8%
Contains more Phosphorus +81.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
4
:
5
Hummus
Contains more Vitamin C +∞%
Contains more Vitamin A +183.3%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +198.5%
Contains more Vitamin B5 +94.1%
Contains more Vitamin B6 +325.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +183.3%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +198.5%
Contains more Vitamin B5 +94.1%
Contains more Vitamin B6 +325.5%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
48%
Tofu
47%
Hummus
Carbohydrates
2%
Tofu
14%
Hummus
Fats
22%
Tofu
44%
Hummus

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tofu Hummus Opinion
Calories 76 166 Hummus
Protein 8.08 7.9 Tofu
Fats 4.78 9.6 Hummus
Vitamin C 0.1 0 Tofu
Carbs 1.87 14.29 Hummus
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 2.44 Tofu
Calcium 350 38 Tofu
Potassium 121 228 Hummus
Magnesium 30 71 Hummus
Sugars 0.62 Tofu
Fiber 0.3 6 Hummus
Copper 0.193 0.527 Hummus
Zinc 0.8 1.83 Hummus
Starch
Phosphorus 97 176 Hummus
Sodium 7 379 Tofu
Vitamin A 85 30 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.081 0.18 Hummus
Vitamin B2 0.052 0.064 Hummus
Vitamin B3 0.195 0.582 Hummus
Vitamin B5 0.068 0.132 Hummus
Vitamin B6 0.047 0.2 Hummus
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folic acid (B9) 0 0
Trans Fat 0 Hummus
Saturated Fat 0.691 1.437 Tofu
Monounsaturated Fat 1.056 4.039 Hummus
Polyunsaturated fat 2.699 3.613 Hummus
Tryptophan 0.12 Tofu
Threonine 0.402 Tofu
Isoleucine 0.435 Tofu
Leucine 0.713 Tofu
Lysine 0.452 Tofu
Methionine 0.108 Tofu
Phenylalanine 0.428 Tofu
Valine 0.446 Tofu
Histidine 0.221 Tofu
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.